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Vancouver Sun Article: Why Diets Don't Work

SunRun Training Week 1: Why Diets Don't Work

‘Tis the season for fad diets and cleanses.  Most of us have learned the hard way that diets don’t work.  A recent study published in the journal of Obesity by Kevin Hall, explains the physiology behind this frustrating experience.  So, before you “jumpstart” your New Year with the latest fad diet, you may want to understand why your body will always try to make you regain weight after a diet.   

This study monitored contestants from “The Biggest Loser” reality TV show, for six years after the show ended.  The 14 participants had each lost about 130lbs on the show and six years later, most of them had regained almost all the weight back.  They all endured hours of gruelling daily workouts to ensure they maintained their muscle mass.  Yet, their bodies responded to the strict diet by lowering their metabolisms by 600 Calories per day.  The researchers were shocked to discover that the participants’ metabolisms continued to remain suppressed six years later, despite keeping the same exercise regime. 

This study demonstrates one important fact: weight loss diets lower your metabolism, sometimes permanently.  A slower metabolism means that you burn fewer Calories and will gain weight easily when you return to your usual eating habits.  Dieting also triggers powerful food cravings and binge eating. 

So, if you are thinking about starting a diet and you are not prepared to follow it for the rest of your life, the temporary weight loss will soon return.  Rather than turning to diets that restrict certain foods, we should be thinking of eating and exercise as a lifestyle change that we can live with long term.  Try moderate changes that fit with your life.  Eat regular meals, enjoy a variety of foods and listen to your appetite.

Train Like a Canuck, Eat Like a Canuck

Cristina Sutter talks about Recovery Nutrition at Canucks Development Camp

Here is a behind the scenes sneak peak of the Vancouver Canucks development camp where I talk to players about what to eat after training.

City's Breakfast Television: What Do Olympic Athletes Eat?

Cristina Sutter is on City's Breakfast Television: Eat Like an Olympian!

What and how much does an Olympian eat?  In this morning's City Breakfast Television show, I show what a plate for an Olympian would look like, explain why it is different for each sport and what we can apply to our own eating habits.  Click here to watch the video.

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Vancouver Sun Article: What to Eat Before the Big Race

SUN RUN TRAINING WEEK 13: What to Eat and What Not to Eat, Before the Sun Run

In today's Vancouver Sun article, I talk about what to eat and what not to eat the day and morning before the Sun Run. With just 6 days left before the big race, check these eating tips and best food choices to help you feel and run your best on the big day.  Here is an excerpt:

"...You may recall from week 9 to stay away from anything loaded with fat or fibre on the day before a run. That means no fettuccine alfredo, muffins, big salads or fries on Saturday. Keep hydrated by sipping on two to three litres of water throughout the day and stay away from alcohol on both Friday and Saturday.

Here is a sample meal plan for a middle-aged female for the day before the race. If you are young, active or male, you will need to add an extra chicken wrap and fruit smoothie to this meal plan.

Saturday sample meal plan:

7 am:   2 eggs, whole wheat tortilla, salsa
10 am: 1 fruit, 10 almonds
12 pm: Tuna sandwich with baby carrots
3 pm:   1 cup Greek yogurt, 1 cup fruit
6 pm:   1 cup brown rice, 1 chicken breast, steamed vegetables
9 pm:   Sprouted grain toast with 1 Tbsp. natural peanut butter

On Sunday morning,..." Click here to read the full article...



 

Vancouver Sun Article: Overcoming Emotional Eating

SUN RUN TRAINING WEEK 12: Reviewing our Relationship with Food

emotional eatingtOvercoming emotional eating is the topic of my article in today's Vancouver Sun paper Here is an excerpt:

"As I watched my children enjoy their Easter chocolates with delight and guilt-free bliss, I reflected that we are all born knowing when we are hungry, when we are full and we ate until we were satisfied. As we grew up, we were told to eat our vegetables because they help us grow and not to eat cookies because they are bad for us. We may have been offered ice cream to cheer us up on a sad day. Our parents may have asked us to finish our plate, so as not to waste food. If we felt pressure to be thinner, we may have felt guilty eating our favorite treats.

All of these things distort our relationship with food and cloud our innate ability to eat until satisfied. Eventually, we may eat because we are supposed to, or we may overeat to please someone or to cope with loneliness or stress. We start to think of food as ‘good for you’ and ‘bad for you’ and we may feel guilty about enjoying our favorite foods. If we deprive ourselves of our favorite treats, we may feel overwhelmed with guilt when our willpower cracks.

Ask yourself a few questions before deciding whether to eat: 
- Am I Hungry?
- Do I want that? 
- Am I sad or upset and do I really just need to talk and de-stress? How will I feel after I eat it?

The answers are simple: 
- Eat if you are hungry, stop if you are full. 
- If you are craving a specific treat, check your emotions first. 
- Look after your stress and emotions without food.

If your craving persists, allow yourself to enjoy a treat, and don’t feel guilty. You are better off eating the treat or you may end up overeating a pile of other foods that just don’t satisfy the craving."

Vancouver Sun Article: Is Dairy Good or Bad?

Sun Run Training Week 11: Clarifying the Benefits of Dairy

milkDairy has got a pretty bad rap lately.  There is a lot of controversy about whether we should be consuming dairy products. Admittedly, dairy isn't for everyone and it may exasperate certain conditions in some dairy sensitive people who suffer from migraines, tonsilloliths, constipation, eczema or lactose intolerance.  Also, we all know that cows produce methane and too many cows is not good for our environment.  Having said that, dairy still represents a very nutritious food group that promotes healthy growth and development in children and youth and has been shown to be an excellent recovery food post exercise to replenish our fuel stores and rebuild muscles.  In this week's Vancouver Sun article, I speak about some of the benefits of dairy.  Most things in life are not all good or all bad and have shades of gray. Read full article here.
 

Vancouver Sun Article: 2016 is the International Year of Pulses.

SUNRUN TRAINING WEEK 10: Are beans, chickpeas and lentils a superfood?

muffinsIn this week's Vancouver Sun article, I highlight the health benefits of pulses (beans, chickpeas, lentils) which may be considered a superfood. The United Nations declared 2016 the Year of the Pulses to promote sustainable food production amidst environmental concerns like water, land and carbon waste. I share a delicious post run recovery muffin recipe from lentils.ca, read the full article here.

 

Vancouver Sun article: Tips to Avoid the Discomforts of Running

SunRun Training Week 9: Guidelines for a Happy Gut while Running

Discomforts of running include aches and pains of stitch and bathroom stops.In this week's Vancouver Sun article, I give readers tips to ensure a happy gut while running. SunRun training now well underway, you may have experienced the aches and pains of a stitch or the discomforts of having to make an urgent bathroom stop along your jog. These can be avoided by having the right foods at the right time and avoiding certain foods and drinks before your run.

The guidelines in this article should keep you running at your best. If you are prone to urgent bathroom stops, avoid your triggers and eat only low-fibre, low-fat and low-sugar foods before a run. Avoid caffeine, high-sugar products (soda and sport gels) and high-fibre foods (green vegetables, beans, bran, berries) beginning five hours before a run.  

If you are running longer distances and taking sport gels during your runs, talk to a sport dietitian for more specific advice on how to avoid stomach cramps.  

Click here to read the full Vancouver Sun article

 

Vancouver Sun article: Does the Paleo Diet Really Work?

SunRun Training Week 8: A Critical Look at the Paleo Diet

healthy-chick-peasMy article in Monday's Vancouver Sun is all about the Paleo diet. As diets go, it is effective and is relatively healthy but drops the ball by excluding some key foods. The Paleo diet result in faster weight loss than other diets, but a lot of the lost weight is muscle loss.

When diets cut out carbs, our bodies start to break down our own muscles for fuel. Healthy carbs like fruits, legumes, whole grains and dairy are great recovery foods after exercise.

Click here to read the rest of this week's article.

 

 

 

Cristina featured in two articles in today's Vancouver Sun!

Five Foods to Cut Cravings

In addition to this week's Vancouver Sun Run article, I've been featured in a full page article in today's paper. Check out today`s Vancouver Sun for tips on what foods to avoid to cut cravings and shed pounds.

Here's a teaser:

"What do you look for in a nutrition facts label?

"So you’ve increased your running time, you’re feeling great, with more energy, but those few extra pounds you’d hoped would melt away are sticking around. The reason may be diet.

"But it can be difficult to stick to a healthy diet plan when all day you are dreaming of doughnuts..."

Click here to keep reading!

Vancouver Sun article: What does the nutrition facts label tell you?

Sun Run Training Week 7: The Truth Behind Nutrition Labels

nutrition labelThis week in the Vancouver Sun, I write about how food labels can tell you what foods are really candy in disguise. For example, did you know that Multigrain Cheerios has more sugar and less fibre than regular Cheerios? Read this article to find out which granola bars are no better than a Snickers chocolate bar!

Here's a teaser:

"What do you look for in a nutrition facts label?

"Between the fat, calories, sodium, sugar, fibre, and the long list of ingredients, one can get easily confused. Sometimes too much information makes us lose sight of the basics. Wholesome snacks like fresh fruits, vegetables and whole foods are always better than packaged, processed foods..."

Click here to keep reading!

Vancouver Sun article: Pre- and Post-Run Snacks

Sun Run Training Week 6: Pre- and Post-Run Snacks

bananasThis week's nutrition article for the Vancouver Sun Run focuses on the pre- and post-run snack - what to eat, when to eat it, and why!

Here's a teaser of the article - click the link below to read more!

“What should I eat before a run?”

“Is it bad to eat after a run in the evening?”

"These are the questions we ask when our training starts to boost our appetite. It’s important to fuel your exercise both before and after. However, what and when to eat can be tricky...."

Click here to keep reading!

Vancouver Sun article: How much sugar are you drinking?

Sun Run Training Week 5: How much sugar are you drinking?

Photo_of_fatty_restaurant_food

In this week's nutrition article for the Vancouver Sun Run, I examine the (increasingly large) place of sugar in our diets!

Here's a teaser of the article - click the link below to read more!

"Whether you sip on a morning mocha, a smoothie, or you beat the afternoon lull with a soft drink or ice tea, many common beverages have 1/4 cup of sugar per serving. Research is clear that diets high in sugar raise our risk of obesity, diabetes and heart disease."

"What about a “nutrient-enhanced water beverage,” or bubble tea, or coconut water? They are all sugar water. But surely, the freshly made juices packed with all that antioxidant goodness must be good for us? Well, it takes a lot of carrots to make one glass of carrot juice. Try it: Your compost pile will fill up and your body will miss all the roughage that helps digestion and makes your stomach feel full...

Click here to keep reading!

Vancouver Sun article: Restaurants uncovered!

Sun Run Training Week 4: The Do's and Don't's of Restaurant Ordering

Photo_of_fatty_restaurant_food

In this week's nutrition article for the Vancouver Sun Run, I tackle one of the hardest challenges to diets in existence: the calorie-packed restaurant meal.

Here's a teaser of the article - click the link below to read more!

"We all know that restaurant meals are loaded with big portions and too much fat, but do you really know what’s in your takeout meals?

"Whether you go to a coffee shop for your daily coffee and banana bread, grab a panini for lunch or order Thai for takeout, you will most certainly blow any attempts at losing weight. If you enjoy an active social life and go out for dinner and drinks regularly, or if you travel for work and must eat at hotels and restaurants often, you may have noticed an expanding waistline..."

Click here to keep reading!

Vancouver Sun article: What you should know about carbs, glycemic index and gluten

Sun Run Training Week 3: A closer look at gluten

Picture_of_bread_and_wheat

In this week's article in the Vancouver Sun, I explain the current trends in nutrition about gluten and gluten-free diets. The main message: unless you have celiac disease or diagnosed gluten sensitivity, don't be afraid of gluten!

Here's a taste of the new article:

"Never before has there been so much confusion and controversy about gluten, flour and carbs. We see so many foods labelled “gluten free” that it’s made us question whether this thing called “gluten” is something we should all be avoiding? Allow me to clarify..."

Click here to read more on the Vancouver Sun's website.

 

Latest News

  • Cristina is Offering TeleHealth Nutrition Consultations

    If you need me, I'm here.  To keep everyone safe during COVID-19, Cristina has moved her practice online.  Self isolation poses its own sets of challenges with eating well, feeding your kids and staying on track with your fitness goals.  Book an online nutrition consultation today, to get back on track with a plan that works for you.   
     telehealth

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